How To Stop Binge Eating and Late Night Cravings

By Candace Zafirellis
Published 2/21/2025
Dietitian Reviewed: Nora Minno, RD, CDN
How To Stop Binge Eating and Late Night Cravings

Do you often find you’re able to eat healthy throughout the day but can’t stop the late night cravings for unhealthy snacks? You’re not alone. Many people find it challenging to stop binge eating at night, even when they’re following a heart healthy diet.

Binge eating can slow down weight loss, cause discomfort, and make it harder for you to reach your health goals, which is why it’s so important to find ways to break the cycle of these unhealthy habits. 

The good news is that you can stop binge eating and late night cravings with a few easy tips and healthy meal ideas from Health eCooks.

Why Do I Binge Eat at Night?

Many people binge eat at night because their bodies and minds are trying to compensate for something missing from their diet, or because it’s an easy coping mechanism for stress, sadness and anxiety. Hormonal imbalances, such as changes in ghrelin and leptin levels, can also increase hunger and cravings, making it harder to resist snacking after dinner. Breaking the cycle starts with understanding the root cause and making small, intentional changes to help get you back on track.

Tips To Stop Late Night Cravings

Get back on a healthy diet and stay there with these 5 easy tips to stop binge eating and late night cravings:

  1. 01

    Make Healthy Habits a Priority

    If you’re binge eating at night you may not be eating enough during the day, which leads to hunger later on. You could also be sleep-deprived, which can trigger cravings for carbs and sweets. Eating balanced meals and getting enough rest can help curb those late-night cravings.

    Need some help falling asleep at night? Here are the best bedtime snacks to help you sleep.

  2. 02

    Manage Your Emotions Without Food

    Do you turn to food when you’re stressed, sad or bored? Instead of reaching for snacks, look for a different way to handle your emotions. Call a friend, take a walk, or try meditating. If emotional eating is a big struggle, talk to a doctor or dietitian for tools to help break the habit.

  3. 03

    Pre-Portion Your Snacks

    It’s okay to have a snack at night, but portion control is key. When you eat straight from the bag, it’s easy to lose track of how much you’ve had. Instead, have healthy snacks on hand already portioned out so you can enjoy your food without overdoing it. Here’s a few easy snack recipes to try:

    • Crispy Chickpeas

      Heart Healthy Crispy Chickpeas
      50 mins

      These crunchy chickpeas are seasoned with cumin and a hint of cayenne, offering a flavorful alternative to traditional snacks. High in protein and fiber, they're perfect for keeping you full longer. Serving size: ¼ cup.

      View Recipe

    • Peanut Butter Banana Smoothie

      Heart Healthy Peanut Butter Banana Smoothie
      5 mins

      This creamy blend of peanut butter, Greek yogurt and banana creates a satisfying snack that's both delicious and nutritious. Packed with protein and essential nutrients, it's a great option to curb hunger pangs and support a healthy diet. Serving size: 1 cup.

      View Recipe

    • Blueberry Chia Seed Pudding

      Heart Healthy Blueberry Chia Seed Pudding
      20 mins

      Enjoy a sweet treat with this blueberry chia seed pudding, rich in omega-3s and fiber. Its wholesome ingredients make it a delightful snack that can help you stay on track while satisfying your sweet tooth. Serving size: ½ cup.

      Here are more healthy snacks to satisfy junk food cravings.

      View Recipe
  4. 04

    Eat Enough Protein

    Protein helps keep you full and reduces your urge to binge eat at night. Good sources include chicken, fish, eggs, tofu, beans, nuts and cheese. Believe it or not, eating high protein meals during the day can help cut nighttime cravings in half!

    Here are 30 high protein dinner recipes to help curb your late night hunger.

  5. 05

    Drink Water

    It may sound too simple to work, but the next time you’re hungry, try drinking a tall glass of water instead. Sometimes what feels like hunger is actually thirst. If you’re still hungry after that, go ahead and eat something small that is full of nutritious ingredients like these high protein snacks.

How to Break the Binge Eating Habit

If night binge eating is making it harder to reach your health goals, small changes can make a big difference. Focus on eating balanced meals, managing stress and listening to your body. Over time, these habits will help you stay on track and feel better.

Too busy during the week to make healthy meals for dinner? Try these 12 easy, healthy dinners to make in 30 minutes or less.

Craving fast food? Here are cheap and easy copycat fast food recipes to make this week.

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